Dynamic Group Warm-Up
Group Hip Opener
2 Rounds:
5 Strict Press 45/35-lb
5 OHS
5 Push Press
5 Front Squat
5 Push Jerk
5 BackSquat
Thoracic Mobility
Workout of the day for Friday July 5th, 2019:
2 Rounds:
500m Row, ski, 1k Bike, or 400m Run
20 DB Box Step-Up 50/35 to 24/20′ Box
Rest 5 Min, then:
10 Strict Press
15 OHS
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat
RX: 115/80-lb, or 45% 1RM C&J
Rest 5 Min, then:
2 Rounds:
500m Row
20 DB Box Step-Up
Sweat Sessions Workout for Friday July 5th, 2019:
Mobility:
Quad Smash (2 min/side)
Lacrosse Ball Scaps (2 min/side)
Skill: DB Squat Clean
4 Rounds*:
4 minute AMRAP:
5 DB Squat Clean (Heavy)
10 Push-Up
15 Cal Row
20 Abmat Sit-Up
*2 Minutes Rest In-between rounds